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Thread: Buldog73's Master's Weightlifting log

  1. #21
    Member WLGuy's Avatar
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    Switching to FSL sounds like a good idea, I've been doing some reading about it lately. One thing you should have in mind - don't mix FSL "options" within a single lift. I mean, if you decided to do a FSL max set (1 set of the first weight) with squats @ week 1, don't do 5x5 squats @ week 2, and 3x8 @ week 3. doing that will get your accessory volume mixed up. You can use different FSL "options" for different lifts.

    I think a single FSL max set would be best for squats, considering the workload you gain from the classic lifts, while you can go for a "3-5 sets of 5-8" FSL for upper body movements.

    PS
    I really think I should start doing this myself...

  2. #22
    Member Bulldog73's Avatar
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    Quote Originally Posted by WLGuy View Post
    Switching to FSL sounds like a good idea, I've been doing some reading about it lately. One thing you should have in mind - don't mix FSL "options" within a single lift. I mean, if you decided to do a FSL max set (1 set of the first weight) with squats @ week 1, don't do 5x5 squats @ week 2, and 3x8 @ week 3. doing that will get your accessory volume mixed up. You can use different FSL "options" for different lifts.

    I think a single FSL max set would be best for squats, considering the workload you gain from the classic lifts, while you can go for a "3-5 sets of 5-8" FSL for upper body movements.

    PS
    I really think I should start doing this myself...
    Thanks for the insight!! I'm definitely liking FSL so far!!

    Wednesday, 12/14/2016

    Clean & Jerk
    52 x 2, 2
    70 x 2
    80 x 2+1
    89 x 2+1
    93 x 2+1/3 sets

    Bench Press
    bar x 10
    85lbs x 5
    110lbs x 5 - oops, forgot I was on 3's week
    135lbs x 3
    150lbs x 3+2 (5) - not wanting to push my left shoulder too much
    120lbs (FSL) x 10 - pretty solid set!!

    That was it, the gym was too busy and I was tired from a long day!!!

  3. #23
    Member Bulldog73's Avatar
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    I had to skip Friday due to work having to get done. Just pushed back a day.

    Saturday, 12/17/2016

    Power Snatch
    43 x 3, 3
    55 x 3, 3, 3 - these all felt very good and reasonably light (they were)

    Clean Pull/DL 531 - 3's week
    135lbs x 3
    185lbs x 2
    225lbs x 3
    255lbs x 3
    285lbs x 3+3 = 6!! Solid work today
    225lbs (FSL) x 9 - got tired by the end!!

    Back Squat
    135lbs x 5
    185lbs x 3
    225lbs x 2
    255lbs x 5, 5 - this is about 80% of training max, good work today

  4. #24
    Member Bulldog73's Avatar
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    Woke up this morning with a stiff and very sore lower back, to the point of barely being able to bend over!! By the afternoon, it was better, but still bothering me!!

    Tuesday, 12/20/2016

    Snatch
    40 x 3, 3
    50 x 3
    55 x 3
    60 x 3
    65 x 3 - very solid set, but lower back was balking at me just a little bit

    Back Squat - 531
    60 x 5
    90 x 3
    107.5 x 5 - belted up for this since my back was bothering me, felt much better
    122.5 x 3 - didn't feel great, but got all reps easily enough
    137.5 x 1+1 - surprised I didn't get anymore than this, but okay with it based on how my lower back felt
    107.5 x 8 - solid set, just didn't want to push it too much

    Snatch Pull
    80 x 2
    90 x 2
    100 x 2, 2, 2 - wasn't sure how these would feel on my back, but went surprisingly well

  5. #25
    Member Bulldog73's Avatar
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    My lower back felt a bit better today, so long as I didn't sit too long to allow it to stiffen up.

    Wednesday, 12/21/2016

    BTN Power Jerk
    43kg x 3, 3
    61kg x 3
    75kg x 2
    84kg x 2, 2 - these were pretty good, but felt a little heavy

    Flat Bench Press - 531
    bar x 10
    95lbs x 5
    130lbs x 5
    150lbs x 3
    165lbs x 1+3 (4 reps) solid, if a little slow
    130lbs (FSL) - 9

    Incline Bench
    115lbs x 5, 5, 5

    Reverse Hyper
    BW x 10 - just to pump some blood into lower back, seems to have worked somewhat

  6. #26
    Member Bulldog73's Avatar
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    Back is getting better slowly.

    Friday, 12/23/2016

    Power Snatch
    43kg x 3, 3
    52kg x 3
    57kg x 3
    61kg x 3

    Clean DL
    205lbs x 3 - so long as I kept my back tight and arched, felt alright
    235lbs x 5
    270lbs x 3
    300lbs x 1+1 - didn't want to push this too hard, so this was good

    Back Squat - accessory
    135lbs x 5
    185lbs x 3
    225lbs x 2
    255lbs x 5, 5

    Hyper extension
    BW x 10
    BW+10lbs plate x 10

  7. #27
    Member Bulldog73's Avatar
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    Saturday, 12/24/2016

    Finished my first 6-week cycle of 531. I really like it, but I really need to stick to the plan, not change it up partway through. So, after this deload week next week, I'll be sticking to the plan!!

    Went to Lifetime Fitness today because it was rainy and cold, so I didn't feel like lifting at home. However, I was very distracted today. Couldn't seem to block out the stupidness today!! Plus, I was feeling very beat up!!

    Snatch
    43kg/95lbs x 3, 3
    52kg/115lbs x 2, 2
    61kg/135lbs x 1, 1
    66kg/145lbs x 1
    70kg/155kg x F, 1, F - first miss was barely out front, last miss was just being beat up and tired

    Clean & Jerk
    61kg/135lbs x 1, 1
    70kg/155lbs x 1
    80kg/175kg x 1
    89kg/195kg x 1
    93kg/205lbs x 1
    97kg/215lbs x 1

    Front Squat 531
    61kg/135lbs x 3
    91kg/200lbs x 5
    105kg/230lbs x 3
    116kg/255lbs x 1+1

    BTN Press
    43kg/95lbs x 5
    52kg/115lbs x 3
    61kg/135lbs x 1+1

  8. #28
    Member Bulldog73's Avatar
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    Start of deload week on 531

    Monday, 12/26/2016

    Snatch
    40 x 3, 3 - after very much warming up!!
    50 x 3
    55 x 2
    60 x 1, 1 - felt heavy, but moved well enough

    Back Squat - 40%/50%/60% x 5's
    60 x 5
    75 x 5
    90 x 5

    Snatch Pull w/ Abmat Situps
    62.5 x 10/BW x 10
    62.5 x 10/BW x 10

  9. #29
    Member Bulldog73's Avatar
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    Wednesday, 12/28/2016 - continue deloading

    Cleans
    52 x 2, 2
    61 x 2
    70 x 1
    80 x 1
    84 x 1
    88 x 1

    Bench Press
    bar x 8
    85lbs x 5
    105lbs x 5
    120lbs x 5

    Overhead Press
    65lbs (30kg) x 10, 10

    Pull-up
    BW x 3, 3

  10. #30
    Member Bulldog73's Avatar
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    Friday, 12/30/2016

    Did some extra mobility work before training today, and my lower back felt much better (hip flexor stretch and foam rolling quads

    Block Snatch
    40 x 2, 2
    45 x 2, 2
    50 x 1, 1
    55 x 1

    Clean Pull - here is where I noticed improvement to lower back soreness
    60 x 5
    75 x 5
    90 x 5

    Back Squat
    72.5 x 10, 10

    Super-setted these with AbMat sit-ups for 10 reps each

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